Will R. strict press 205#. Commit to your max efforts. You may surprise yourself!
EWOD
Row 500m @85%
rest walk 4 min
x 4-5
FITNESS
A. Three sets of:
Front Squat x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
B. In teams of two, partners alternate rounds to complete three each of:
Kettlebell Swings x 30 reps
400 Meter Run
AIM
A. Three sets of:
Overhead Squats x 8-10 reps @ 2010
Rest 10-15 seconds
Ring Dips x 10 reps @ 1010
(or Muscle-Ups x 4-6 reps)
Rest 3 minutes
B. In teams of two, partners alternate rounds to complete three each of:
Kettlebell Swings x 30 reps
400 Meter Run
SPORT
A. Take 15-20 minutes to build to today’s heaviest Snatch
B. Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 80% of 1-RM
C. Three sets for times of:
5 Muscle-Ups
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
5 Muscle-Ups
Rest 3 minutes
D. Rest up and get ready for the 14.2